Okay, now he is going to do that Bird Dog, so he goes an off force. He keeps a neutral spine, so he has his normal lower back curve. He does that abdominal brace, so it's strong in there. One leg back up, sit down forward. Everything stays leveled. He comes and sweeps through, his hand touches his knee and back out, all the while maintaining leveled hips, keep going.
And also when that arm comes up, you can make a fist and really push that arm up against the sky, lift that arm up higher, good repeat it, sweep through and touch, hips to a level. You are working out to do in one minute on each side. Let's do two more, sweep through really lift that arm up high, good strong contractions all in there. And last one on this side and we'll do same on the other, good. Strong in here, okay, switch to other side. Hips to level, good, good traction, strong core, bring that arm up, strong out a little bit. Little bit of elbow bend, there you go, now repeat that, keep going, nice and stable, your hips down. Let's do two more of those. Good, nice and strong, one more, good, strong up, and back down, very good. That completes the Advanced Progressions of those basic six core exercises.
When you got in your core really strong, John is going to be demonstrating a circuit that you can do to challenge it in a very advanced way. He is going to start doing a Pike on the ball. So he walks out into that push-up position, toes on the ball, he is lifting his hips straight up towards the ceiling, okay, 10 of those John, very good.
Height is dependent upon your strength, very nice, good. He keeps that strong bracing, this is tough, four, good, he is going all the way to 10, hips are nice and high, six, good, you can do it John, keep it going, four more, very nice, good height, two more, good, nice and high, strong contraction. Okay, walk back to do the Log Roll. Okay, work back on the ball, shin is going the ball. Now, he is rotating side to side, log roll, good. Good. Stop for a second, move back towards the knee a bit more, there he goes, here is number four, good, rotate gap. Keep it going, good, keeping good alignment . Let's do one more last one. Okay, now, knees to chest, let's keep your shins on the ball right there, knees to chest, good, 10 of those. You are doing great, you are almost done. Good, keep that going at hips level, three more and then we are going to stop, you got it, good, two more, last one. Okay, bring one leg forward, just one of off that ball, rest a little bit.
Okay, now you are going to go to the Plank on the ball. Okay, so you rest after that position, forearms in the arrow position, turn those toes under, lift up, just pull back 30 seconds. Shoulder blades back and down, good, nice and stable, hips up a little bit higher, go five more seconds, this is tough. There we go, let's stop there. And now he is going to do a bridge on the ball.
So shoulder blades are supported on the ball. Feet shoulder width apart, and this from that position, hold that top-position I am going to spot the ball, put one leg straight out, good, hold back, very nice, good, look straight up towards the sky, good. Hold back, and if you are able to drop down, he are just going to hold his top, oh there he goes, good, keep it going, do two more of those, last one, okay. Switch sides ,hips stay nice and high, really good. Three up and down and we are hold it at the top, good, push to that heel, last one, bend that right knee, bring right foot down hold that, five seconds, very good, okay and rest. That concludes the Ball Super Circuit, Good job John!
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